15.0 km | 01:09:08 | 04:35/km日期: 2015-01-29 19:38 - 地點: 員林國小 - 天氣: 涼涼 - 平均心率: 162 - 卡路里: 1205 Cal - 溫度: 19°C - 濕度: 73%
Pace: 04'51" / 04'11" / 04'03" / 04'10" / 04'31" / 04'32" / 04'36" / 04'32" / 04'39" / 04'42" / 04'38" / 04'37" / 04'44" / 04'46" / 04'41" / 27'46" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'50" (+00'49") | 1011 / 1011 |
2 | | 04'10" (+00'09") | 1005 / 2017 |
3 | | 04'01" | 1009 / 3026 |
4 | | 04'12" (+00'11") | 1014 / 4040 |
5 | | 04'29" (+00'28") | 1015 / 5056 |
6 | | 04'33" (+00'32") | 1001 / 6057 |
7 | | 04'34" (+00'33") | 1019 / 7077 |
8 | | 04'32" (+00'31") | 1006 / 8084 |
9 | | 04'40" (+00'39") | 1009 / 9094 |
10 | | 04'41" (+00'40") | 1004 / 10098 |
11 | | 04'37" (+00'36") | 1007 / 11106 |
12 | | 04'38" (+00'37") | 1018 / 12124 |
13 | | 04'43" (+00'42") | 1001 / 13125 |
14 | | 04'47" (+00'46") | 1019 / 14144 |
15 | | 04'37" (+00'36") | 1003 / 15148 |
16 | | 04'19" (+00'18") | 11 / 15160 |
17 | | 05'43" (+01'42") | 14 / 15174 |
18 | | 11'58" (+07'57") | 1 / 15176 |
19 | | 17'38" (+13'37") | 1 / 15178 |
基本訓練~
今天被黑哥操到 匹配喘!!
2~4K 是帶我跑間歇喔 ><
之後就沒力~一路失速落後到結束
結束後自己繞外圈練前驅深蹲 120下~
希望下次能進步多跟一點點~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
1月累積里程 :
201.31 km MIZUNO Wave Rider 17 累積 :
1114.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'51" | 00:04'51" |
2 | 04'11" | 00:09'02" |
3 | 04'03" | 00:13'05" |
4 | 04'10" | 00:17'15" |
5 | 04'31" | 00:21'46" |
6 | 04'32" | 00:26'18" |
7 | 04'36" | 00:30'54" |
8 | 04'32" | 00:35'26" |
9 | 04'39" | 00:40'05" |
10 | 04'42" | 00:44'47" |
11 | 04'38" | 00:49'25" |
12 | 04'37" | 00:54'02" |
13 | 04'44" | 00:58'46" |
14 | 04'46" | 01:03'32" |
15 | 04'41" | 01:08'13" |
15.0 | 27'46" | 01:09'08" |